Pistachio as a member of Nut family, is considered a high calorie food. On the contrary, it is one of the lowest-calorie nuts. Due to certain myths, there are speculations if Pistachios are the good-health food or not. Lets look through this article and end such questions.
WHAT ARE PISTACHIOS ?
The seeds of the pistachio tree are known as pistachios. They’re usually green and have a subtle sweetness to them. Pistachios are really seeds, although they’re called nuts. They’ve been consumed for thousands of years. The kernels come in a variety of colours, ranging from yellow to green. Generally, they’re approximately a half-inch length and half-inch wide.
A pistachio is loaded with nutrients.
To put values, a 28-30gm serving of pistachios, provides 167-170 calories. The macro-nutrient value is as follows –
- Fat: 13.4g
- Sodium: 2mg
- Carbohydrates: 7.8g
- Fiber: 2.8g
- Sugars: 2.1g
- Protein: 5.8g
- Potassium: 277mg
Now, nuts like pistachios are generally contain good amount of fat. But, the fats they have fall under the category of ‘good’ or ‘healthy’ fats i.e., unsaturated fats. These stand essential for our body to provide fuel or energy. Additionally , they also help the body to absorb micro-nutrients like Vitamins and Minerals.
Furthermore, the nutritional profile displays an adequate amount of protein in pistachios, thus, a satiating option.
These are also a good source of fiber and anti-oxidants. They prevent cell damage and play a key role in reducing the risk of disease, such as cancer. To add, these are an excellent source of Vitamin B6 which supports cognitive health and protein metabolism.
WHAT ARE THE HEALTH BENEFITS OF PISTACHIOS ?
Including pistachios in your diet is a tasty and nutritious approach to nourish your body. These are the multiple ways in which it helps our body :
They support the Cardiovascular health –
A study by National Library of Medicine suggests that eating pistachios can promote the heart health. This is because they are highly rich in potassium. Moreover, the fact that they are high in antioxidants may also help to protect against heart disease.
They promote a healthy Gut –
Fiber, present in all nuts, promotes a healthy digestive tract by moving food through the gut and preventing constipation. The fibre is then processed by gut bacteria, which produces short-chain fatty acids. These may offer a number of health benefits, including a lower risk of digestive diseases. It’s been proven that eating pistachios increases the amount of such bacteria.
They aid in blood-sugar balance –
Pistachios are high in fibre, healthy fats, and protective antioxidants. Additionally, they contain carotenoids, and phenolic compounds, all of which can help to control blood sugar. Most importantly, these have a low-glycemic index. This means that there consumption won’t lead to a rise in blood-sugar levels.
They may help in weight management –
Pistachios can help with weight loss since they have a lower calorie and fat content than most other nuts. They also have a lower net metabolizable energy content. This means that the body doesn’t digest and absorb all of their calorific value. They keep us full and satiated because they are high in fibre as well as protein.
They may lower the cholesterol levels –
Studies by the National Library of Medicine display that pistachios help in reducing the cholesterol levels. This directly helps in maintaining blood pressure as well as heart health.
They support the eye health –
According to the American Optometric Association, lutein and zeaxanthin lower the risk of chronic eye diseases like cataracts. They may also aid in the prevention of age-related macular degeneration (AMD). Pistachios contain both of these anti-oxidants in abundance. Thus, A healthy diet, which includes pistachios, is a promising strategy to help reduce the onset of many eye problems.
ARE THERE ANY SIDE EFFECTS OF EATING PISTACHIOS ?
Generally, Pistachios are considered one of the most healthy nuts. Due to their multiple nutritional benefits, they are absolutely safe to consume.
But, these should be avoided by people who have a tree nut allergy. Symptoms of allergies usually appear within minutes.
Furthermore, one should choose raw, unsalted pistachios for maximum nutrients. Although roasted nuts are still healthful, excessive heat degrades some of the essential vitamins.